HIIT stands for High-intensity interval Training, and it has been a very popular style of training for several years. In this blog, I will explain exactly what HIIT is and how you can adopt it into your fitness programme.
What does a HIIT workout look like?
A HIIT workout will involve you doing intervals of exercises that range from between 10 seconds and eight minutes in duration. During this timed interval, you will aim to be working at around 80-90% of your maximum heart rate (MHR). You don’t need a heart rate monitor to do a HIIT workout, just use a mental scale of 1-10 to measure your effort level instead. 1 being no effort at all, and 10 being the absolute maximum you can handle. In order to have an effective HIIT workout, it is key that you are hitting an 8/9 out of 10 on that effort scale.
These high-intensity intervals are followed by recovery phases. This can mean you will come to a complete stop or you may switch to a lower-intensity exercise. For example, you may do sprinting intervals followed by a recovery phase which is a light jog or walk. The duration of the recovery phases will vary depending on the style of HIIT session you’re doing.
What exercises can I do in a HIIT session?
One of the great advantages of HIIT workouts is that they aren’t restricted to one exercise type. This means that you can do it all on the cardio equipment you’ll find in the gym or if you prefer to workout outdoors, you can apply HIIT to your runs or cycle rides. If you’d like to do a HIIT workout but don’t have time to get outdoors or to a gym, then you can do HIIT from the comfort of your own home. Bodyweight exercises such as pull-ups, burpees, push-ups, jump squats, high knee sprints and sit-ups can be performed to make an effective HIIT session. This flexibility means that you’ are far less likely to get bored with your workouts and therefore more likely to stick with them – and we all know that consistency is key when it comes to achieving our goals.
What are the benefits of HIIT workouts?
The great thing about HIIT workouts is how flexible they are. Whatever type of exercise you enjoy doing, you can make a HIIT workout that works for you. Whether you’re a beginner or a professional athlete, HIIT workouts can be easily adapted to match your fitness level.
Participating in regular HIIT sessions can help you:
- Burn fat and boost metabolism: If your goal is fat loss, then HIIT workouts will be a great addition to your fitness programme. People who participate in HIIT classes can burn 25–30% more calories than other forms of exercise. Your body can also continue to burn calories for up to 24 hours after a session.
- Slow down ageing: Research has shown that HIIT triggers the production of the human growth hormone (HGH), which is known to help slow down the ageing process at a cellular level.
- Gain muscle: When performed alongside regular weight training, HIIT can help you develop muscle.
- Increase aerobic and anaerobic performance: HIIT workouts are specifically designed to push your cardio limits. This means that they are an extremely effective way to help you reach your endurance-based goals.
- Improve oxygen consumption: HIIT can improve oxygen consumption as much as traditional endurance training, even if you exercise only about half as long.
- Increase lactate threshold: HIIT is a great way to increase your lactate threshold. With interval training, you repeatedly cover a set distance whilst performing at your maximum capacity, surpassing your lactate threshold, before taking a break to recover. During a workout, lactic acid builds up in your muscles, and HIIT can improve your stamina, meaning you fatigue at a slower pace by increasing your threshold.
Remember to give it your all
In order for HIIT to be effective, it’s imperative that you work to your best effort, whatever that may be. Whether you’re a beginner ot a professional athlete, as long as you work your hardest during the intervals you will start to see the benefits that HIIT workouts can provide you. So that’s why you have to give it your all and remind yourself that it’s designed to be challenging.
